Azumi na tsaka-tsaki ya zama ainihin al'amari, wannan hanyar don rasa ƙarin fam a yau don yarda da masu mashahuri. Mun tambayi ƙwararren masanin ilimin mu na yau da kullun da kuma masaniyar endocrinologist Lira Gaptykaeva yadda salon cin abincin yake ya dace da mutanen da ke da T2DM da ciwon suga.
Masanin motsa jiki na Amurka David Zinchenko, marubucin wani abinci na sa'o'i 8, wanda ake kira ƙaramar yunwar tazara, ya gamsu da cewa babu kawai babu wata hanyar da ta fi dacewa don inganta jikin mutum. Ya yi magana da lambobin da za su iya zuga kowa: a kan tazara tazara, ana daukar 5 kg a mako daya. Amma yana yiwuwa a yi amfani da wannan hanyar don mutanen da ke fama da insulin juriya da nau'in ciwon sukari na 2?
Endocrinologist da masanin abinci mai gina jiki Lira Gaptykaeva yana ba da amsa mai kyau ga wannan tambayar, amma yana jawo hankali ga mahimman batutuwa. Mun ba ta bene.
Azumi na tsakani ya dace da kusan kowa, in banda mutanen da ke da cututtukan gastrointestinal a cikin matsanancin mataki, alal misali, cututtukan peptic na ciki ko duodenal ulcer, ulcerative colitis, da sauransu (a wannan yanayin, ana bada shawarar abinci mai guba), mutane masu cututtukan cututtukan zuciya. kwanan nan ya sami bugun zuciya, bugun jini, mai rauni na zuciya, rashin kumburi) - sun yanke shawara ko za a yi amfani da azumin tazara, ya kamata a ɗauke su tare da likitanka.
Idan muna magana ne game da ciwon sukari ko nau'in ciwon sukari na 2, to, a matsayin mai mulkin, koyaushe ana alakanta su da kasancewar ƙarancin nauyi da ƙarancin ƙwayar jijiya ga insulin. Don shawo kan wannan yanayin, kuna buƙatar cin abinci sau da yawa, tunda kowane abincin, ko da kuwa yana dauke da carbohydrates ko a'a, yana ƙara matakan insulin.
Zai yi wuya a karya mummunan da'irar "mai mai insulin-mai wuce kima - jure insulin". Idan mutane suna da alamun farko na rikice-rikice na ƙwayar carbohydrate suna cin abinci sau da yawa, to a cikin shekara ɗaya ko biyu suna cikin haɗarin haɓakar ciwon sukari.
Tare da yin azumi ba tsaka-tsaki, “taga abinci” na iya zuwa awa 12 (muna fama da yunwa tsawon awanni 12, muna ci 12), amma shirin 16: 8 shine mafi mashahuri (muna fama da yunwa tsawon awanni 16, muna ci 8).
Zaɓi mafi kyawun tsarin azumin tazara wanda ya dace da salon rayuwarku don ku sami kwanciyar hankali kuma kada ku jefa kanku cikin kowane tsari, samun ƙarin damuwa.
Misali, zaku iya gama cin abinci da karfe 4 na safe, sannan gobe karin kumallo zata iya zuwa karfe 8 na safe. A matsayin zaɓi, idan kuna cin abincin dare 3-4 hours kafin lokacin bacci, zaku iya karin kumallo kaɗan daga baya (ƙara 16 hours), bayan sa'o'i 11-12 na rana. A lokacin azumi tazara, zaku iya ci sau uku a rana, ko kuma ku sanya manyan abinci biyu da abun ciye-ciye guda ɗaya. A lokaci guda, yana da mahimmanci mahimmanci cewa tsarin abincinku ya daidaita ta wurin manyan abubuwan haɓaka (BJU). Rashin rashi mai zurfi a cikin abincin furotin, fats ko carbohydrates na iya haifar da rikicewar metabolism da cututtukan jijiyoyin jiki.
Duk lokacin da yawanci ya wuce tsakanin abincin da ya gabata da karin kumallo, to mafi yawan damar da muke da shi shine ya kunna inji mai kariya, wacce ake kira 'autophagy', lokacin da jikin kanta ya fara cin “tarkacewar sel" - tsoffin sel wadanda zasu iya haifar da cutar kansa a gaba. Don haka azumin tazara shima kyakkyawan rigakafin cututtuka ne da tsufa.
Af, ba lallai ba ne cewa sake zagayowar awa 8 yana farawa a lokaci guda. Abu mafi mahimmanci shine cewa bayan ƙarshen sa'o'i 8 na lokacin wanda zaku iya ci, lokacin azumin ya zama akalla sa'o'i 16.
- Cire sukari, Sweets, farin shinkafa, gari, taliya, abinci mai sauri daga abincin. Idan ba ka aikata hakan ba, to babu makawa zaka iya rasa nauyi, koda kuwa ka kiyaye duk wasu ka'idoji. Yin amfani da abinci tare da babban GI yana zaune har tsawon awanni 1-2 kawai, yana haifar da hare-haren yunwar daji. Babu buƙatar barin carbohydrates kwata-kwata, ba zaɓi ga carbohydrates tare da ƙarancin GI (ƙasa da 50), alal misali, hatsi, kayan lambu marasa tsayawa, berries tare da ƙarancin GI da ganye.
- Daidai rarraba furotin a cikin abincin yau da kullun: Ya kamata ya zama da yawa don karin kumallo, ɗan ƙaramin abincin rana da ɗan abinci kaɗan.
- Yana da mahimmanci cewa abincin dare ba zai wuce 20,00 ba, kamar yadda zai yiwu, ba fiye da 300-400 kcal, don shiga cikin barci na yau da kullun, kuma farka da yunwa da safe kuma ku sami cikakken karin kumallo.
- Fara ranar tare da gilashin ruwa mai tsabta da aƙalla minti 8 na aikin jiki. (Wannan shine mafi ƙarancin lokacin da za'a iya amfani dashi akan tafiya mai kuzari ko turawa, marubucin ya bada shawarar ne). Tare da taimakon waɗannan ayyuka masu sauƙi, an ƙaddamar da metabolism.
- Kar ka manta sha ruwa har yanzu (Zai yiwu tare da lemun tsami) yayin rana, sake daidaita ma'aunin ruwa akai-akai.
- Idan a cikin tsaka-tsakin sa'o'i 16 da gaske kuna son ku ci, to ... har yanzu babu wata hanya. Sha ruwa sosai. Ganye mai ganye ko ganyen tea fruitan itace na iya taimakawa wajen yunwar Shan kofi a lokacin wannan lokacin ba a ba da shawarar ba, saboda yana ba da gudummawa ga damuwa na glandar adrenal, yana ƙarfafa sakin adrenaline, cortisol, da kuma rushe bacci.
- Kafin ku sha kofi, ku kalli agogon ku. An ba da izinin tazara na sa'a 8 har zuwa biyu kawai da yamma.
- Manta game da barasaAn haramta gaba daya.
Barci da hutawa suna da mahimmanci. Tabbatar tabbatar da ioran wasan kwaikwayon circadian. Idan ba muyi bacci kafin karfe 23.00 ba, samar da melatonin, babban sinadarin da ke daukar nauyin bacci ya lalace. Sirrin cortisol, hormone wanda ba kawai yana taimaka mana wajen daidaitawa da damuwa ba, har ma a cikin matsananciyar damuwa, yana kara yawan kitse, da haɓaka haɓaka jini, da ƙarancin narkewar ƙwayoyi.
A cikin mafarki, ana samar da hormone na somatotropic, wanda shima yana da konewar mai. Game da rikicewar bacci, toshewar sinadarin luteinizing yana raguwa, wannan yana da mahimmanci ga maza, tunda yana da alhakin haɗin testosterone. Tesarancin testosterone ba kawai yana cutar da ingancin rayuwa ba, har ma yana ba da gudummawa ga asarar mai mai yawa, kuma a sakamakon hakan shine haɗarin haɗari ga cututtukan zuciya da cututtukan zuciya.
Sigar farko ta abinci
Karin kumallo
- Green smoothie - 250 ml, abin da ka zaɓa (1 avocado, alayyafo 100 g, 1 apple, seleri, kokwamba, broccoli, kiwi, haɗe tare da madara miliyan 100 na madara ko ruwan tsabta tare da lemun tsami ko ruwan innabi);
- Kwai mai santsi-mai laushi;
- Gurasar gurasar abinci mai cike da hatsi tare da cuku mai taushi bai wuce 30% mai ba.
Abincin rana
- Sauerkraut (100 g) + matsakaici Boiled beets + ¼ kofin Pine kwayoyi + 1 tsp. zaitun ko man goro, gishiri da barkono dandana;
- 200 g na turkey gasa a cikin tanda;
- Boiled buckwheat - 150 g.
Abincin dare:
- Stewed kayan lambu - 200 g (kararrawa barkono, tumatir, kore wake, 1 tablespoon na kayan lambu, gishiri da barkono dandana).
A kowace rana: daga lita 1.5 na ruwa tare da ½ lemun tsami.
Kashi na biyu na abincin
Karin kumallo
- Steam omelet daga qwai 2;
- Sandwich mai cuku ba fiye da 30% mai;
- 'Ya'yan itace don zaɓan daga (apple, pear, orange);
- Kawa
Abincin rana:
- Arugula tare da tumatir da cuku (arugula 20 g + man kayan lambu 1 tsp + cuku 30 g + 2 tumatir matsakaici);
- Boiled dankali - 150 g;
- Gasa tukunya (kaza) - 200 g, man zaitun - 1 tbsp;
- Brothhip broth - 200 g.
Abincin dare:
- Vinaigrette - 250 g;
- Gasa turkey (kaza) - 100 g, man zaitun - 1 tbsp.
A kowace rana: daga lita 1.5 na ruwa tare da ½ lemun tsami.
